Chicken, stewing, meat only, raw
FDC 172402oz (113 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 66 · -11 vs Poultry medianRaw stewing chicken meat scores 66 of 100 for nutrient density, a Good band result that ranks 41st of 60 in Poultry, below the category median of 77. Protein is the clear strength at 43% DV, in the excellent tier, the only nutrient flagged.
Stewing hens are older, tougher birds best suited to long, slow cooking, simmered whole or in pieces for stock, soup, or braised dishes rather than quick roasting; a four-ounce (113 g) raw portion is a standard cut for the pot. It carries 6.32 g of fat and 79 mg of sodium per 100 g, and since it scores below the poultry median, roasted chicken breast or turkey heart rank higher for density.
See how this score is calculated, build a plate around chicken, stewing, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 148 kcal | 7% |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.6 g | 8% |
| Cholesterol | 63 mg | 21% |
| Sodium | 79 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 21 g | 43% |
| Potassium | 251 mg | 5% |
| Calcium | 10 mg | 1% |
| Iron | 1.1 mg | 6% |
| Magnesium | 24 mg | 6% |
| Vitamin C | 3.3 mg | 4% |
| Vitamin A | 32 µg | 4% |
| Vitamin E | 0.24 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | 8% |
| Total fat | 7.1 g | 9% |
| Saturated fat | 1.8 g | 9% |
| Cholesterol | 71 mg | 24% |
| Sodium | 89 mg | 4% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 24 g | 48% |
| Potassium | 284 mg | 6% |
| Calcium | 11 mg | 1% |
| Iron | 1.2 mg | 7% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 3.7 mg | 4% |
| Vitamin A | 36 µg | 4% |
| Vitamin E | 0.27 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 172402Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the poultry median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Turkey, all classes, heart, rawDensity 71 vs 66Chicken, broilers or fryers, breast, meat only, cooked, roastedDensity 71 vs 66Turkey, whole, meat only, rawDensity 73 vs 66Original analysis by NutriVerdict
In the kitchen and how to use it
Stewing chicken comes from older birds with firmer, more flavorful meat that holds up to long, slow cooking, making it ideal for chicken soup, coq au vin, chicken and dumplings, or a slow braise where the extended simmer time tenderizes the meat and deepens the broth's flavor. Unlike a quick-cooking roaster or fryer, stewing chicken benefits from an hour or more of gentle simmering in liquid, which also renders it easy to shred for pot pies, tacos or casseroles.
Buy stewing chicken fresh or frozen, and thaw it in the refrigerator before use; because it needs longer cooking, it works well started in the morning for a slow cooker meal ready by dinner. A raw 4 oz serving (113 g) has 148 calories with 21.3 g of protein and 6.32 g of fat, offering 43% DV protein per 100 g, and sodium is naturally low at 79 mg per 100 g, making it a lean protein base for a long-simmered soup or stew.
Frequently asked questions about chicken, stewing
How many calories are in raw stewing chicken?
A raw 4 oz serving (113 g) has 148 calories, with 21.3 g of protein and 6.32 g of fat.
Is stewing chicken a good source of protein?
Yes, it provides 43% DV protein per 100 g, similar to other lean poultry cuts.
How do you cook stewing chicken?
It needs long, slow simmering, such as in soup, braises or a slow cooker, to become tender since it comes from older, firmer-meated birds.